WHAT is IMPORTANT.   

The best work out routines covered will be: 

• best workout routines, men  best workouts, abs  most effective exercise, weight loss  best chest workout exercises 

•  best workout, women 

best butt workouts  most effective exercise, lose weight  burn fat fast, women 

Why gender specific?

Male workouts while full body are normally geared toward muscle mass or strength creation

Best work outs for women while do comprise strength generation or muscle mass they tend to focus on lower body and or core exercises

Male workouts

Max is the amount of weight in an exercise that you can lift one time but not two times.  So if you can lift 200 pounds once then cant move it again that would be your max weight.  So 80% is 160 and 40% is 80.  This is done to build mass and tone.

80% max low reps 8-10 focus on upper body and lower body

first day burn out

40% max high reps 25-30 focus on lower body and upper body

Second day power lift

80% max low reps 8-10 focus on lower body and upper body

Third day is gear change 

stagger workouts high weight, low rep, upper body low weight, high rep, lower body make exercises go from standing to laying when possible

Take a rest day

Be sure to REST after this three day cycle for the first six months.  Then after six months go six days before resting.

Rest needs only be a day or so then reset the cycle.

Once this becomes normal switch the days around as to trick your body into not expecting the workout

This will ENSURE a CONSTANT calorie dump.

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